Vince!

For Time:

• Run 400 m.
• 100 pull ups
• Run 800 m.
• 200 push ups
• Run to Swamis (1 mile)
• 300 Squats
• Run to Swamis down the stairs to waters edge (1 mile + stair run)
• 21 Thrusters 95/65

Member Notes:  Don't be alarmed by the logo change to SEALFIT Training Center.  There is no change to our US CrossFit membership...same great programming, same great coaching.  SEAL FIT and USCF are sister programs that share the same facility and I decided to align the branding with the program that we are investing in for growth.  We will always be a CrossFit Affiliate, as it is an integral part of the SEAL FIT program and an important part of our community. 

Also - I would like you all to take more personal responsibility for cleaning up after yourselves each workout.  It is not cool to leave chalk hands on the floor, or sweat pools.  Please look at our box as an Academy of Fitness and Life...not as LA Fitness where the cleaning guy is going to mop up your mess.  When I trained at a martial arts Academy, we all cleaned the place after every workout.  It was a courtesy to the next class, and a show of respect for our environment.  I don't see any difference with our Training Center.  So please stow your gear (after wiping it down with disinfecting spray), clean your sweat and chalk mess up, and help the coach leave the gym spotless for the next class.  This is very important and something that I will be asking the coaches and Admin staff to enforce.  They should not have to clean up after you.  If anyhone has an issue with this policy please see me personally.  Thanks for your thoughtfulness.  -- Mark Divine

Every gym has one!

5 RFT

• 10 (5) per side BB Box Step up 95/65 24” 18” (must clean bar and press to back rack position)
• 15 Toes to Bar
• Lookout Run  (400 M uphill)

Member Notes:  Don't be alarmed by the logo change to SEALFIT Training Center.  There is no change to our US CrossFit membership...same great programming, same great coaching.  SEAL FIT and USCF are sister programs that share the same facility and I decided to align the branding with the program that we are investing in for growth.  We will always be a CrossFit Affiliate, as it is an integral part of the SEAL FIT program and an important part of our community. 

Also - I would like you all to take more personal responsibility for cleaning up after yourselves each workout.  It is not cool to leave chalk hands on the floor, or sweat pools.  Please look at our box as an Academy of Fitness and Life...not as LA Fitness where the cleaning guy is going to mop up your mess.  When I trained at a martial arts Academy, we all cleaned the place after every workout.  It was a courtesy to the next class, and a show of respect for our environment.  I don't see any difference with our Training Center.  So please stow your gear (after wiping it down with disinfecting spray), clean your sweat and chalk mess up, and help the coach leave the gym spotless for the next class.  This is very important and something that I will be asking the coaches and Admin staff to enforce.  They should not have to clean up after you.  If anyhone has an issue with this policy please see me personally.  Thanks for your thoughtfulness.  -- Mark Divine

Strength: Push Press 10/5/1/5/10  

WOD: for time

10//9/8/7/6/5/4/3/2/1 Squat Clean 115/85

1/2/3/4/5/6/7/8/9/10 HSPU

Dude, you know that when we get done with this we will look back on this as one of the finest weekends of our lives. The Freezzer Brothers trying to not let a little water dampen thier spirits.

20 box jumps

50 DU

40 pull ups

run 800 m.

40 box jumps

50 DU

20 pull ups

100 push ups

50 burpees

We would like to salute our Crossfit members Coach Lake, John Sway and Justin Smith for their courage, determination and display of the warrior spirit that is Kokoro. To anyone that would like to take on this incredible journey establishing mental toughness while serving others better we encourage you to do so. If you train here or use our blog for your programming you owe it to yourself to  learn first hand from Coach Mark Divine and his truly elite coaching staff. On a side note I would like to personally thank Coach Divine for giving me the opportunity to experience this extremely challenging and authentic event that I will cherish forever. Coach Dan Miller

5 RFT

400 m. run

30 med ball sit ups 20/16

15 deadlift 250/155

Coach Budd

100 push ups

40 Squat cleans 95/65

Run to the ramp down the beach and crawl in the water. Crawl back out 30ft from waters edge = 25 burpees then run to swamis stairs and back home.

40 push press 95/65

100 pull ups

WU: 3x10 OHS

Strength: Snatch 10/8/6/4/3/2/1

This day is intended for practice and refinement of one of our most dynamic lifts.

Get in and have some fun.

20 min. amrap

20 kb swing 55/35

20 wall balls 20/16

2 movements of fun and no where to escape.(not even the chaulk bucket)

On the min. for 30 min.

5 pull ups

10 push ups

15 squats